Day 21 – my last day of the 21 day fat loss challenge

So today is my last day of my 21 day challenge – but I will be keeping it up! I’ve got into a great routine over the last three weeks and really enjoying my workouts too. They say it takes 21 days to form a new habit, and I think that is correct!

Today I started the day off with a Kettlebell Tabata workout whilst Lacie was in bed, then I had a juice made up of 3 carrots, a whole cucumber, 2 apples and half a lemon before taking her swimming at Virgin Active. I love how many vegetables you can cram into a juice – think of all those nutrients feeding your cells!!

Lacie had a good sleep after her swim so I had a protein bar before answering a few emails and starting a feature for Fertility Road Magazine.

For lunch, Lacie had sweet potato, butternut squash, spinach & pear with Cod, while I had a spinach falafel and hummus salad. I then had some chocolate CO YO mid arvo followed by a spinach, apple, celery, cucumber and avocado smoothie for dinner.

I will weigh myself tomorrow – but I know that all my clothes feel really comfortable and I’m feeling slimmer than before so I’m happy. This challenge has been great for keeping me focus, so if anyone wants to join me on another one, drop me an email and I’ll write a 21 day challenge for you too.

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Pregnancy fitness: 3rd trimester cardio

Even though you probably felt a bit like superwomen in your second trimester, you now may find yourself waking up slightly tried and losing energy as the day goes on. I know I certainly did. You’re also find that moving around isn’t as easy as it was and everything takes that little bit longer. The reason for this is that you’re baby is probably around 14 inches now (in your seventh month) and weighing around two to four pounds. Your breasts will also be around two pounds heavier and your uterus will be putting pressure on all your internal organs, including your diaphragm and lungs, causing shortness of breath. My bump really popped out at this stage and I felt HUGE! Staying active is vital though. I really noticed the difference at pregnancy groups – some of my in-active friends had constant back pains, found it difficult to walk for too long and even sit of too long. I didn’t really have any of this – and I certainly put it down to staying active as much as possible! 

Things to remember
During your third trimester your mobility may be limited, thanks to your growing bump and possibly water retention, and there’s no doubt that you will fatigue more easily. With that in mind, you can still safely participate in a 30-minute workout at least four days a week in order to maintain a good base of fitness and mental sanity.

One thing I would highly recommend in your third trimester is regular swimming sessions. The hardest part is probably putting on your swimsuit – but once it’s on and you’re in the water, you’re forget that you’re pregnant as the water supports your joints, provides buoyancy to your bump and supports your bodyweight. It will also keep your core temperature cool as you exercise, and work your heart as well as your arm and leg muscles.

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What stroke?
While the front crawl is still fine in your third trimester, the breaststroke will probably be most comfortable because your tummy will hang below you and the arm and leg movements are great for strengthening your back, chest, hips and bottom. It’s great for helping pregnancy posture too (you may have noticed your shoulders rounding and you get a slight hunch in your upper back). Breaststroke will stretch your chest muscles out and strengthen and shorten the back muscles that tend to overstretch during pregnancy.

Just be careful that you don’t work your legs too aggressively. Relaxin, the hormone that is will be circulating the body and working on making your joints more flexible, especially the pelvis will now be at its peak in your body, meaning you don’t have to do a lot to overstretch and cause a strain or muscle tear. Forcefully kicking your legs can strain the hip joints and ligaments because the public bone will already be starting to separate in preparation for labor. You don’t want to force the situation, which will lead to lower back, pelvis and hip pain.

How to fuel your swim
Complex carbs like wholegrains, oats, fruits and vegetables are ideal for getting your energy levels stable before and after your swim. At this stage you’ll also want to be getting sufficient calcium from calcium-rich foods like dark leafy greens, almonds and sardines – yes these are all just as good as milk!

Your pregnant body will also be leaching calcium from your bones to support the growth of your baby, so make sure you’re getting around three servings of quality calcium foods every day. Also make sure you stay well hydrated. It’s easy to forget to drink when in the pool but you can still get dehydrated, which is dangerous for you and your baby and will only add to your fatigue. Always leave a bottle of cool water at the side of the pool that you can sip from regularly, and make sure you drink a small glass before and after your session too.

Don’t forget!
As always, make sure you get the go-ahead from your doctor before you start exercising and listen to your body. If it doesn’t feel right then stop.

My day……..

I haven’t given you an insight into my day for a while now so thought I would share my day today. It’s been a fun one, full of smiles, training, good food and of course quality time with my little angel!

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To start my day off I had scrambled eggs with broccoli and a sprinkle of goats cheese.
I’ve really taken charge of my eating lately as I’ll be weaning Lacie in a few weeks time and won’t have the whole breast feeding excuse to eat what I like anymore. I thought if I rein it in now then it won’t be so much of a shock to the system. I don’t like change…and I’ll be honest the whole weaning process is scaring me slightly!

I then ventured to my local Virgin Active – my second home!
Today I played around with this interesting looking ball – also known as a Weightedi Ball, a functional piece of kit that’s a but like a medicine ball but squishy! You can kneel on it to do core moves like bird dogs or put your feet on it and use as a platform for things like glute bridges and lunges. I used it for a which warm up to help me engage my core and switch on my glutes and  away I went.

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I love my local Virgin Active – I only go once a week (twice as I take Lacie swimming on Tuesdays) as all the other times I use the great outdoors and my home gym in my garden whilst Lacie is sleeping or in the pram,  so when I do go, I really go to town. After my warm up I did a metabolic circuit compromising of a push exercise, followed by a pull exercise, a lower body exercise, plyometric jumping move and then finished off with a isometric exercise to really burn my muscles out. I repeated this circuit three times and Jeez I’m aching already! Yay! Feel the burn! They have a great selection of kit in the gym, so I found myself a spot and kitted myself out with a barbell, plyometric platform and a TRX. The hour flew by!

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When I go home, I fed Lacie and then made myself a chicken salad followed by some sparkling water with lemon, which helps to take the edge of my after meal cravings..

In the afternoon as Lacie cat napped I then caught up on a few emails and features before taking her to a school that I teach gymnastics at to meet all the children. Needless to say, they loved her and she enjoyed the attention. I then came home and had a few of my favourite RawLicious Raw Artisian Bread Crackers spread with Organic Butter to take the edge of my hunger whilst Lacie played in her favourite Fisher Price Sit Me Up Floor Seat and attempted to eat a carrot. I’m trying to give her things to experiment with at the moment so when it comes to weaning putting food in her mouth isn’t totally alien. She definitely seemed to like it!
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For dinner I had a salmon fillet (lots of good fats!) with broccoli, carrots, sweetcorn and green beans. I love filling up on vegetables at dinner time. I then had a few RawLicious Date & Cashew Snackaroons, which by the way are sooooooo delicious and free from wheat, gluten, sugar, refined salt or anything artificial. You must give them a try they are made from coconuts, dates, nuts, raisins, ginger and vanilla powder. No nasties in sight!

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Post Baby Fat Loss – Time to clean up my diet

Last week I had an amazing week. I really got back on top of exercise. Don’t get me wrong I didn’t go crazy BUT I managed to walk most days for around an hour and did a core/postural circuit for 30 minutes a total of four times. I either did this in my home studio once my hubby came home and was having his quality time with Lacie or I did it in my living room whilst Lacie was sleeping. She only tends to have little cat naps so it was a case of – she’s asleep – let’s go – quick! I managed it. It was just a case of being flexible and doing it when I could.

This week I’m going to really focus on my diet. Lacie is 6 weeks and I want to clean things up a bit. I generally eat well but if I want to get my baby weight off then I need to eat super clean and lean for a few weeks.

So…I’ve been shopping. I’ve got salads and soups for lunch, I’ll be having a juice of beetroot, apple and cucumber and lemon in between meals to keep my energy levels and nutrients high and I’ll be having eggs and smoothies for breakfast. As a personal trainer and nutritionist I feel I have enough knowledge and experience of how to lose weight sensibly without affecting my energy levels and breast milk so if anyone needs help out there please get in touch.

Ok so first things first, it’s time to weigh myself. I’m going to do this every three to four days to make sure I’m on the right track and the scales are going down sensibly. Here goes…..

39 Weeks Pregnant – Tracy Anderson Workout

Since hitting 39 weeks pregnant I’ve been a bit reluctant to go to the gym. Not only do I feel a bit self-conscious (lots of people like to comment on how big you look) but its starting to feel like hard work. My bump probably weighs a good stone (maybe more) and the shape of it just makes things more difficult. That’s not to say I’m sitting around with my feet up. No way. I’m working out at home instead in my own space, in my own time with my phone on hand. Come on baby 🙂

My usual gym routine has now been swapped for a daily hours walk – which is about 3-4 miles and Tracy Anderson‘s workout DVD called The Pregnancy Project.

The Pregnancy Project contains nine discs, one for each month of pregnancy. Tracy, personal trainer to Madonna, Gwyneth Paltrow and Jennifer Lopez focuses upon strength and flexibility especially in the arms, back, legs, and backside.

This is the first month I have used her DVD, so I’ve really enjoyed it so far – although I think doing it for the whole nine months would get pretty repetitive, despite the multiple discs. Tracy is also pregnant in this series, too, which means she’s on the same wavelength as you and not her usual toned and tiny self.

I really enjoy the arm series which gives you a serious arm burn without getting the heart rate too high and the legs and bottom exercises on your hands and knees feel really nice on your lower back – being in this position takes any pressure off the back and lets your uterus just hang.

I must admit its a far cry from my usual gym routine – even when I have been pregnant and taking it ‘easier’ so I found myself missing out some of the moves that didn’t feel good on my body and did squats or tube walking instead. I really appreciated the softer side of the workout though – it’s good that I’m listening to my body yet still keeping active.

Just a few days now hopefully. I am missing the gym, yes. BUT I feel it’s time to start taking it easier and conserve my energy for will probably be the biggest challenge of my life.

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